Breathwork Before Bed For Kids

A gentle breathwork practice designed to help children slow down, relax, and prepare for a restful night. With easy-to-follow guidance, this meditation soothes the nervous system and creates a sense of calm before bedtime.

Transcript

Hi there,

I'm Miss Lauren and tonight we're going to practice a special breathing exercise to help you feel calm and ready for sleep.

It's easy and will help your body relax.

Start by getting comfy,

Lie down,

Pull your covers up,

Close your eyes and take a big deep breath in and then slowly breathe out.

Feel yourself sink into your bed a little more.

Now let's try what's called belly breathing.

Put your hand on your belly,

Just below your ribs.

When you breathe in,

Imagine you're filling up a balloon in your belly.

Watch your hand lift up as you breathe in and then feel it go down as you breathe out.

Let's do this a few times,

Nice and slow.

Breathe in,

Fill your belly and breathe out,

Let it get soft.

Breathe in,

Fill your belly and breathe out,

Let it get soft.

Let's count our breath next.

We'll breathe in for a count of four and breathe out for a count of four.

Here we go.

Breathe in,

One,

Two,

Three,

Four.

Now breathe out,

Four,

Three,

Two,

One.

Let's try that again.

Breathe in,

One,

Two,

Three,

Four.

And breathe out,

Four,

Three,

Two,

One.

Feel how each breath helps you feel a little calmer,

Like your body knows it's time to rest.

Imagine each breath carrying you to a place that feels cozy and warm,

Like a soft,

Quiet cloud.

Breathe in,

One,

Two,

Three,

Four.

Now breathe out,

Four,

Three,

Two,

One.

Now just breathe naturally and let yourself rest.

Feel how peaceful your body feels.

I love to end by saying Namaste.

It means I see the goodness in you and you see the goodness in me.

So Namaste and goodnight.